Workout of the Day

“DT”

5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Prescribed loads: 155/105#

Notes
Intent: 5-11 min.

The rep scheme and moderate loading in this workout allow it to be completed quickly and with only short breaks.

Intermediate and beginner athletes should scale the load so the barbell is no more than about 65% of your 1 rep max jerk. If you don’t know that number, use a weight that you can cycle for a challenging but unbroken 6 reps of the push jerk.

“DT” commemorates USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

CrossFit Group Class Programming Template (WK4/8)

Work hard and support your teammates. Sheryl, Cathy and Alli celebrating post Murph

DT Demo and Tips

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 3, then AMRAP @ 85%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×4-6, building or across
D. Deadlift: 3×4-6, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have deadlifts, hang power cleans, and push jerks.

Clean: These are full/squat cleans. Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups/Chin-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

3 Rounds for Max Reps
1:00 Bike Calories
1:00 Rest
1:00 Shuttle Runs (40′)
1:00 Rest

Notes
Shuttle run: 1 rep = 40′ segment = down and back across the 20′ tape lines. Both feet and 1 hand must touch beyond the tape line on each turnaround. You can run through your final rep to finish.

Start at a pace that will allow you to go relatively hard through all the rounds. Simple workouts like this are a great way to learn about your capacity and improve it through intention.

If you’re typically conservative, be a bit more aggressive on one or both movements in round 1 today and try to hold on! You might surprise yourself.

If you tend to come out hot and fall off pace, try starting with 1 full round of nasal breathing effort and then beat your scores in round 2 and 3 today!

CrossFit Group Class Programming Template (WK4/8)

The one and only Judy G on a Floater Friday

Sign up for our 13th Annual “Stonewall” workout!

On Saturday, June 28th, we’ll be hosting our 13th annual Pride workout: “Stonewall.” This tradition began at CFSBK in 2013 as a way to honor the Stonewall Rebellion—a week-long uprising that began on June 28, 1969, and became a defining moment in the fight for LGBTQ+ rights.

As always, the event is free to attend, and we invite all participants to make a suggested donation of $25 (or more!). This year, we’ll once again be supporting two incredible organizations doing vital work in the LGBTQ+ community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK will collect all donations, split them evenly between the two orgs, and post receipts following the event.

Register here

Workout of the Day

STRENGTH (Pick One Option)

Option 1: Strict Press
3 x 4-6, building or across

Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 8-12 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2

Notes
Press: Aim to go heavier than Week 4 (5-7 reps).

HSPU: This is our third week witht he progression. A good goal is to accumulate a few more reps of your variation, improve the quality of your reps, or move “up the ladder” if possible.

If you can…
Do multiple unbroken strict reps to 1-2 spongey dots or the floor, perform A.
Do at least 1 strict rep to 1-2 dots or the floor, perform B.
Do a 4 sec down controlled negative to 1-2 dots or the floor, perform C.
If you cannot yet perform a controlled negative to 1-2 dots, perform Box Piked.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.

PARTNER METCON

“Juneteenth”

AMRAP 20:00
6 Burpee Box Jumps (24/20″)
19 Alternating DB Snatches (50/35#)
18 Goblet Reverse Lunges (50/35#)
65 Double Unders

Notes
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.

Here is some history on Juneteenth.

Partners alternate movements, trading back and forth

A completes 6 burpee box jumps, then B completes 6 burpee box jumps.
A completes 19 snatches, then B completes 19 snatches.
etc.

Scale load, volume of work, or movement complexity so that each round with your partner takes no longer than 7 minutes.

DU < 45 sec. Scale volume or complete 65 single unders per round.

CrossFit Group Class Programming Template (WK4/8)

RAD coming back to CFSBK!

R.A.D Global coming back to CFSBK for ACID ATHLETICS

Our besties at R.A.D are coming back to CFSBK on Friday 6/27 for an evening event dubbed the the R.A.D® Acid Athletics challenge. This is a free event open to all with heats kicking off every 15 minutes from 5:15-7pm. The workout is scaleable and accessible to all. Warm-ups will be DIY and you can sign up for a heat here!

For Time:
Row 50/40 cals
50 Wall Ball Shots
Assault Bike 50/40 cals

Pizza and drinks on R.A.D®. CA$H and podium prizes. Oh, and sorry about your legs…”

Workout of the Day

STRENGTH

Every 2 Minutes for 9 Sets (18 min), Complete:

Advanced: Squat Clean (% of 1RM)
1) 3 reps at 70%
2) 2 reps at 75%
3) 1 rep at 80%
4) 3 reps at 73%
5) 2 reps at 78%
6) 1 rep at 83%
7) 3 reps at 80%
8) 2 reps at 85%
9) 1 rep at 88%

Example (163# 1 RM)
3×113, 2×123, 1×130
3×118, 2×128, 1×135
3×130, 2×138, 1×143

Beginner:
Squat Clean x 2 Reps
*Every 2-3 Sets, Increase weight

Notes
These are not intended to be touch and go. Rest a few seconds between reps and take time to find your set-up position each time.

With percentages, round weights up or down slightly as needed to facilitate ease of plate changes and barbell math!

ASSISTANCE

3 Rounds for Load and Quality
8-12 Pendlay Rows
8-12 Alternating Single Leg Strict Toes to Bar

Notes
Rows: Barbell starts and finishes on the floor. Tall athletes and those who struggle to maintain good position in this range of motion should elevate the load onto plates or risers.

Alt TTB: Play with this variation today! Maintain an active shoulder throughout. You can contact the bar direectly between the hands or try going more “cross-body” and contact toward the opposite side hand. Scale back by lifting the leg as high as possible, or bending the knee.

CrossFit Group Class Programming Template (WK4/8)

Welcome Coach Phil

CFSBK would like to welcome Coach Phil Soto to our team! Phil will be helping out with coverage similar to how Artem helped us out prior to moving to Austin. Catch Phil this week covering some of our morning classes and learn a little more about him below!

From Phil
I’ve been a NASM CPT since 2020 and a CrossFit coach since 2021, with having my L2 since 2022. I worked at CrossFit Bridge and Tunnel 2021-2022, then CrossFit Middle Village in queens and True North in Williamsburg from 2022- June 2024. Now I’m the Athletic Director at Gotham Gymnastics right around the corner, in charge of S&C for the Elite team. On the side I’m a swim coach and have been doing that for 14 years. I also coach Deep End Fitness classes on Saturday, working on breath work, stress management, and recovery skills, which if found had a huge help in my performance with CrossFit.

Check him out on instagram @philsotofitness too!

Workout of the Day

STRENGTH/SKILL

Strict Ring Muscle Ups

Capacity:
Accumulate 5-15 strict muscle ups. Use a partner assist if needed or desired.

Skill:
Accumulate 10-15 single reps of “Toe Assist” Low Ring Muscle Up with Slow Negative

Foundation*:
5 Sets of
3 Pull-Ups
+
5 Dips

Notes
Choose one track for today’s first portion of class that aligns with your current abilities.

If you have previously done some strict muscle ups, warm up and then accumulate reps in small sets (or singles).
If you have multiple bodyweight pull-ups and dips, but less experience on the rings, work on the skill-specific details on the low rings today.
If you’re still building your upper body gymnastic strength foundation, work on pull-ups and dips.

Pull-ups can be: Bodyweight, Box Pike, or Toe Assist
Dips can be: Ring, Matador, or Bench

METCON

AMRAP 3 MIN
Row for Calories

Rest 2 min

AMRAP 3 MIN
Burpee over DB (lateral)

Rest 2 min

For Time:
550m Run

Notes
Straightforward hard work here. Lean into your effort and the discomfort that accumulates.

If your run pace is > 10 min/mile or you’re building back your tolerance to running, scale back to 400m.

CrossFit Group Class Programming Template (WK4/8)

Throwback to the 2018 CrossFit Open and Coach JB knocking out some Muscle-Ups. At least until… (she was fine)

The Strict Ring Muscle-Up

We can think about the ring muscle-up in three segments, the pull, the transition and the dip. The 3:00 video below does an excellent job breaking down each segment and talking about things to consider and limiting factors around each segment.

Workout of the Day

STRENGTH

Back Squat
Heavy 3, then AMRAP @ 85%

Notes
In roughly 6-8 total sets, work up to a heavy set of 3 reps, then take your highest successful 3 rep weight, drop to 85% and perform 1 max effort set. The AMRAP should leave you with 1, maybe 2 reps in reserve. Track back to Week 2 and try to beat your numbers!

Example:
35×10
65×6
85×4
95×2
– – –
105×3
115×3
120×3
– – –
102xAMRAP

ASSISTANCE

3-5 Rounds for Load and Quality
5-7 ea Single Leg RDL @ 3011 tempo
1:00 Sandbag Bear Hug Hold/Carry
500m Bike, 200m Jog, or 1:00 Jump Rope Practice

Notes
RDLs can be completed with a single or double DB/KB hold. If balance is a limiting factor, perform these near a rig or wall for support.

Go as heavy as you can manage on the sandbag.

CrossFit Group Class Programming Template (WK4/8)

Super Karl informing Matt about his candidate options and polling location mid workout

Super Karl (And CFSBK!) are reminding you to VOTE 🗳🇺🇸

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×4-6, building or across
D. Deadlift: 3×4-6, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have back squats, single leg RDLs, sandbag holds, and biking or jogging.

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

ASSISTANCE

3-5 sets of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back

Notes
Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull or push.

Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.

CrossFit Group Class Programming Template (WK4/8)

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

A friendly and familiar face at CFSBK Paul B tells finishes yesterday’s workout and tells us about his recovery from a recent heart attack. Amazing!

Workout of the Day

PARTNER METCON

For Time

Row 4000m

AND

12 Rounds of:
15 Wall Ball Shots (20#/10′, 14#/9′, 10#,8′)
9 Kipping Toes to Bar

Notes
Both partners work at the same time. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion.

The workout is complete when each partner has done 6 rounds of work and the team has reached 4000m on the erg!

Med ball weight and target height should be comfortable enough that you could complete 15+ reps unbroken, though you may strategize differently in the workout.

TTB should be completed in 1-2 sets consistently. Consider the accumulating fatigue here. Full volume is appropriate if you are capable of an unbroken set of 7+ reps when fresh. If not, employ scaling opions:

A. 5-7 kipping
B. 4-5 strict
C. 9 v-ups or straight leg sit ups

CrossFit Group Class Programming Template (WK4/8)

ADOPT A DOG AT CFSBK TODAY! (Not This one, that’s Chris’ fur baby)

TODAY: PupStarz Adoption Event at CFSBK!

Our PupStarz Rescue Adoption Event is today from 11am to 1pm in front of the gym

Come by for some tail wags and puppy kisses during this special adoption meet-and-greet! You’ll meet dogs of all sizes and ages – big pups, little pups, playful young ones, sweet seniors, and just about everything in between.

This list might shift – some cuties could get added, and a few might have to skip – but here’s who’s planning to show up so far:

• Alter Ego  (being fostered by CFSBK member Alexandra Klass!)

• Cactus

• Motivate

• Ryder (being fostered by OG member Michelline G!)

• Barefoot

• Mosaic

• Tattoo

Possible appearances by:

• Luna

• Autumn

• Lincoln

Open to everyone – bring a friend and fall in love!

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×4-6, building or across
D. Deadlift: 3×4-6, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have rowing, wall balls, and kipping toes to bar.

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time
40 Box Jump Overs @ 24/20/16″
30 Russian KB Swings @ 32/24/16kg
20/16 Cal Bike

Notes
Send it!

Athletes do not need to fully extend at the top of the box, but must step down to get to the opposite side. Each time you get over the box is one rep.

Choose a heavy bell that you can complete swings with in 1-3 sets.

CrossFit Group Class Programming Template (WK4/8)

Robson warming up his Deadlifts 

Amigos, no headphones in group classes.

We’ve noticed a few people starting to wear earbuds during group classes, so we wanted to clarify why this isn’t allowed. Headphones make it harder to hear coaching cues & instruction, connect with fellow athletes, and stay engaged with the community vibe we’re building together. It also sets a precedent we’re not looking to normalize. Being present with all your senses is part of the training—this is time to unplug from the machine, just for the hour. (yes even during the running portions)

Workout of the Day

STRENGTH

Bench Press
3×4-6, Building or Across

Notes
Take 3-5 warm up sets and then 3 work sets at the rep range listed. If you were here in Week 3, reference your numbers and aim to go heavier. If you’re typically conservative in your lifting, leave 1 good rep in the tank on the first two sets, and push the edge on the final set, making sure you have a spotter in case things don’t go as planned.

METCON

3 Rounds for Time
400m Run
30 Back Rack Reverse Lunges (45/35#)
7 Strict Pull-Ups

Notes
Intent <13 min

Run: < 2:30
A. 270m
B. 130m
C. 2 x 30 sec run / 30 sec walk

Barbell: Very light, unbroken. Scale to a lighter training bar or bodyweight if needed. Barbell comes off the floor.

Pull-Ups:
RX+ Strict Chest to Bar
A. 3-5 Strict Pull-Ups or Chin-Ups
B. 7 Box Pike or Toe Assist

CrossFit Group Class Programming Template (WK4/8)

Welcome new Foundations grads Ben, Jackson, Leslie and Cassie!

Sign ups for “Stonewall” on 6/28 are live

On Saturday June 28th, we’ll be hosting our 13th annual Pride workout: “Stonewall.” This tradition began at CFSBK in 2013 as a way to honor the Stonewall Rebellion—a week-long uprising that began on June 28, 1969, and became a defining moment in the fight for LGBTQ+ rights.

As always, the event is free to attend, and we invite all participants to make a suggested donation of $25 (or more!). This year, we’ll once again be supporting two incredible organizations doing vital work in the LGBTQ+ community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK will collect all donations, split them evenly between the two orgs, and post receipts following the event.

Register here